Allows'OnTheFly'manual RESISTANCEchanges.Time-basedgoal.
-+ + + .................. + + ..........................+<+ ........................................................ ..................... ..................... ..................... ..................... ..................... ....................
Walkor run a series of alternating RESISTANCElevels. Time-basedgoal with 16 difficulty levels to choose
from.
WARM-UP PROGRAMSEGMENTS COOL-DOWN
Segment 1 2 3 4 5 6 7 8 9 i0 ii 12 13 14 1:5 i6 I7 I8 I9 20
Seconds 60 60 60 60 30 60 60 30 30 60 30 60 60 30 30 60 60 60 60 60
Level1 1 2 2 2 4 1 1 4 4 i 4 i i 4 4 1 2 2 2 I
Level2 1 2 2 2 5 2 2 5 5 2 5 2 2 5 5 2 2 2 2 I
Level3 i 2 3 6 2 2 6 6 2 6 2 2 6 6 2
Level4 1 2 2 4 6 3 3 6 6 3 6 3 3 6 6 3 4 2 2
Level5 2 2 4 5 7 4 4 7 7 4 7 4 4 7 7 4 5 4 2 2
Level6 2 6 8 5 5 8 8 5 8 5 5 8 8 5 6 ' 4 ' 2 ' 2
Level7 2 2 4 6 9 6 6 9 9 6 9 6 6 9 9 6 6 4 2 2
Level8 2 2 4 7 10 6 6 10 10 6 10 6 6 10 10 6 7 4 2 2
Level9 2 3 4 8 10 7 7 10 10 7 10 7 7 10 10 7 8 4 3 2
Level16 2 3 6 9 Ii 8 8 ii ii 8 ii 8 8 Ii II 8 9 6 3 ' 2
LevelII 2 5 8 10 12 9 9 12 12 9 12 9 9 12 12 9 I0 8 2
Level12 2 5 8 10 13 10 10 13 13 10 13 10 10 13 13 10 10 8 2
Level13 4 7 I0 11 14 I0 I0 14 14 10 14 10 10 14 14 10 11 10 7 4
Level14 4 7 I0 12 14 Ii II 14 14 ii 14 Ii Ii 14 14 11 12 10 7 4
Level15 4 7 I0 13 15 12 12 15 15 12 15 12 12 15 15 12 13 10 7 4
Level16 4 7 I0 14 16 13 13 16 16 13 16 13 13 16 16 13 14 I0 7 4
Warm-upand cool-downlast 4:00 minuteseach
Providesevenmore workoutvarietyby mixing upyour resistanceintervals (RESISTANCElevels). Time-based
goalwith 14difficulty levels tochoosefrom.
WARM-DP PROGRAMSEGMENTS COOL-DOWN
Segment 2 ' 3 ' 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
Seconds 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
LevelI 2 1 2 4 2 3 6 2 2 5 1
Level2 i 2 2 2 2 3 5 2 4 6 2 3 6 2 2 ' I " 1 ' I
Level3 2 2 2 2 4 6 3 5 7 3 4 6 2 2 ' I " 1 ' I
Level4 3 5 6 4 6 8 4 5 7 3 2 I ' 1 I
Level5 2 ' 3 ' 3 3 4 6 7 5 6 9 5 6 8 4 2 ' 2 ' 2 ' I
Level6 5 6 8 6 7 i0 6 6 9 5 3 2 1
Level7 3 6 7 9 6 8 i0 6 7 i0 6 3 ' 2 ' 2 1
Level8 3 4 4 4 6 8 10 7 9 11 7 8 10 6 3 2 ' 2 ' I
Level9 3 4 4 4 7 9 10 8 10 12 8 9 11 7 4 ' 3 2 ' I
Level16 3 4 8 i0 ii 9 i0 13 9 10 12 8 4 ' 3 ' 2 ' I
Levelll 3 ' 4 ' 6 ' 6" 9 i0 12 10 ii 14 10 i0 13 9
Level12 3 ' 4 ' 6 ' 6" 10 ii 13 10 12 14 10 ii 14 10 5 ' 4 ' 3 ' I
Levell3 3 ' 4 ' 7 ' 7 10 12 14 11 13 15 11 12 14 10
Level14 3 ' 4 ' 7 ' 7 11 13 14 12 14 16 12 13 15 11 6 ' 5 ' 4 ' 1
Warm-upand cool-downlast 4:00 minuteseach
i Ti
Challengeswith variouscombinations of hills and valleys (RESISTANCElevels). Time-basedgoal with 16
difficulty levelstochoosefrom.
WARM-UP PROGRAMSEGMENTS COOL=DOWN
Segment 2 3 4 5 6 7 8 9 lO II 12 13 14 15 16 17 18 19 20
Seconds 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
Levell 2 2 2 2 2 3 3 4 4 4 4 3 3 2 2 2 2 2 1
Level2 2 2 ' 2 3 3 4 4 5 5 5 5 4 4 3 3 2 2 2 1
Level3 2 2 3 4 4 5 5 6 6 6 6 5 5 4 4 3 2 2 1
Level4 1 2 2 4 5 5 6 6 6 6 6 6 6 6 5 5 4 2 2 1
Level5 2 2 4 5 6 6 6 6 7 7 7 7 6 6 6 6 5 4 2 2
Level6 2 2 4 6 6 6 7 7 8 8 8 8 7 7 6 6 6 4 2 2
Level7 2 2 4 6 7 7 8 8 9 9 9 9 8 8 7 7 6 4 2 2
Level8 2 2 4 7 8 8 9 9 i0 10 10 i0 9 9 8 8 7 4 2 2
Level9 2 3 4 8 9 9 I0 I0 i0 I0 10 10 10 10 9 9 8 4 3 2
Level16 3 6 9 I0 i0 I0 I0 11 11 11 11 10 10 10 10 9 6 3 2
Levelll 2 5 8 16 I0 i0 Ii II 12 12 12 12 Ii II i0 I0 10 8 5 2
Level12 2 5 8 16 II ii 12 12 13 13 13 13 12 12 ii Ii 10 8 5 2
Level13 4 7 I0 11 12 12 13 13 14 14 14 14 13 13 12 12 11 I0 7 4
Level14 4 7 I0 12 13 13 14 14 14 14 14 14 14 14 13 13 12 10 7 4
Level15 4 7 10 13 14 14 14 14 15 15 15 15 14 14 14 14 13 10 7 4
Level16 4 7 I0 14 14 14 15 15 16 16 16 16 15 15 14 14 14 10 7 4
Warm-upand cool-downlast 4:00 minuteseach
u,, _ ...... i"J-" PROC;RA ROLLINS (PS)
Motivateswith different combinationsof RESISTANCE.Time-basedgoal with 14 difficulty levelstochoosefrom.
WARM-UP PROGRAMSEGMENTS COOL-DOWN
Segment I 2 ' 3' 4 5 6 7 8 9 10 11 12 13 14 15 16 i7 i8
Seconds 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
LevelI 1 2 3 4 3 2 1 2 3 2 i
Level2 1 3 2 3 4 5 4 3 2 1 2 3
Level3 2 2 ' 3 ' 3 3 4 5 6 7 8 7 6 5 4 2 i i i
Level4 4 5 6 7 8 9 8 7 6 5 3 i i i
Level5 5 6 7 8 9 10 9 8 7 6
Level6 3 5 4 5 6 7 8 9 10 10 10 9 8 7 4 3 i
Level7 5 5 5 7 7 8 8 9 9 I0 10 9 8 4 3 i
LeveI8 5 5 5 8 8 9 9 10 10 11 11 10 9 4 3 ' 2 1
Level9 5 5 5 9 9 10 10 11 11 12 12 11 10 5
LevellO 4 " 5 " 6 6 I0 I0 Ii Ii 12 12 13 13 12 Ii 6
LevelII 4 5 7 7 Ii Ii 12 12 13 13 14 14 13 12
Level12 5 8 8 12 12 13 13 14 14 15 15 14 13 7 ' 6 ' 5 ' 1
Level13 5 9 9 13 13 14 14 15 15 16 16 15 14 7 ' 6 ' 5 ' I
Level14 5 9 ' 9 14 14 15 15 16 16 16 16 16 15 8
Warm-upand cool-downlast 4:00 minuteseach
L
RE7.6 Rev.l.3.indd 24-25 7/17/06 4:54:40 PM [